Protein supplements are the foundation of sports supplementation. There are many different products on the market that are advertised with various names and definitions. Very often it leads to the problematic situation which nutrient should be chosen so that its operation is fully adapted to the planned needs. Our article will try to dispel some doubts.
What is whey protein hydrolyzate?
Hydrolyzate is a specific group of milk proteins that are obtained by hydrolysis. This process is responsible for the destruction of large peptide chains – which makes part of these compounds transformed into fast-absorbent forms (di-, tri-, tetra- and pentapeptides). The effect of this is increased absorption of the supplement.
The protein content in the hydrolyzate usually ranges from 90 to 100%. Supplements with this type of proteins very often have a negligible amount of carbohydrates and fats (and sometimes they are lacking). The above features determine the fact that supplements containing hydrolysed proteins achieve the highest prices among all protein products. What’s more, it is characterized by a bitter taste, which is the result of the lack of sweeteners.
Hydrolysate supplementation does not differ much from other protein preparations. The main determinant of the frequency of its use is the individual needs of the body and the lifestyle that the consumer presents. It is assumed, however, that the daily dose of protein supplements should be
– 0.8 g / kg of body weight for people who are not physically active,
– 1.5 to 2.2 g / kg of body weight for people who exercise regularly or engage in intense physical exercise.
Research from 2008 confirms the effectiveness of using this conditioner. The test compares the effect of the hydrolyzate, isolate and placebo factor on the muscle strength recovery process. The results show that single doses of hydrolysed proteins result in much more efficient regeneration than the other two products.
Another experiment consisted in demonstrating the effect of hydrolysates and unmodified protein on blood pressure. During six weeks, a group of 30 people received a daily dose of 20 g of one of the preparations. The research material was people whose pressure was in the range from 120/80 mmHG to 155/95 mmHG. Control tests (measurement of blood pressure, blood lipids, and side effects) lasted for the next four weeks. People who used hydrolysed whey were observed
– reduction of systolic blood pressure (mean by 8.0 mmHG) and diastolic pressure (by an average of 5.5 mmHG),
– reduction of C-reactive protein.
The basic action of whey hydrolyzate is stimulation and additional support of muscle regeneration processes after intense physical exercise. This action promotes the restoration of tired muscle and promotes the growth of pure muscle mass. In addition, like other protein preparations, hydrolysates improve strength and endurance.
Protein hydrolysates are also responsible for intensifying and stimulating the production of a hormone called insulin. This compound has an anabolic effect and promotes the transport of glucose as well as amino acids from the blood to muscle tissue. The effect is intensification of repair processes and inhibition of harmful (catabolic) release of cortisol.
The process of absorbing valuable amino acids and assimilating the hydrolyzed protein turns out to be the fastest of all protein supplements available on the market. The digestion and absorption process of the hydrolyzate usually ranges from 15 to a maximum of 60 minutes. On the other hand, it is recommended to eat hydrolysates with other types of protein. The reason is the aforementioned short digestion time, which can lead to a very fast feeling of emptiness and the sudden start of catabolic processes.
When to use a protein hydrolyzate?
Opinions about the periods of use of protein hydrolysates are divided. Some people recommend using this supplement both before and after training due to the very rapid stimulation of anabolism and preventive prevention of harmful catabolism. Others argue that the best time to use this product is only the post-workout period in order to quickly replace tired muscles with very valuable exogenous amino acids.
Nevertheless, protein hydrolysates are recommended primarily to people in reduction periods. The \ za \ argument is the previously mentioned low content of calorific fats and carbohydrates.
What is a whey protein isolate?
Whey isolate is defined as supplements obtained by microfiltration of cross flow. The process takes place at low temperatures, and protects the proteins against the destruction of valuable nutrients. In addition, the isolates have from 85 to 90% of the protein itself and exogenous amino acids. Another characteristic feature of isolates is the low level of carbohydrates and fats (up to 3%).
Protein isolates are very soluble and rapidly digestible, which is dictated by a more efficient digestion process. The enormity of these benefits determines a higher price of preparations containing isolated proteins than in the form of concentrates.
Supplementation with protein isolates is conditioned by the individual need for this preparation. What’s more, lifestyle is also one of determinants affecting the use of this conditioner. I am talking about the type and frequency of the preferred physical effort, as well as the daily energy expenditure.
It is assumed, however, that the dosage with whey protein isolate should look as follows
– 0.8 g / kg of body weight for people who avoid physical activity and do not intend to interfere with their own body,
– from 1.5 to 2.2 g / kg of body weight in the case of athletes and people systematically exercising.
An experiment was carried out on a group of people taking a 60 g dose per day. The results of the study showed a decrease in the body’s ability to store sugar, lower concentration of cortisol and enhanced feeling of satiety. This means that the protein isolate is used to reduce excessive body weight.
More recent studies were conducted on the group receiving a portion (10 g) of the supplement for 20 minutes before breakfast and a meal. In the case of the control group, intravenously maltodextrin and a limited calorie diet were used. The results show that after the 12-week session, the control group included a 6.1% fat mass reduction and a significantly lower decrease in dry fat mass.
The purpose of the isolate, just like any protein supplement, is to supplement protein deficiencies in the diet. Numerous scientific studies confirm that protein drinks can be successfully used by people who for reasons other than themselves have limited access to this nutrient (eg disease, milk intolerance, digestive problems).
Nutrients created on the basis of whey isolate very well find themselves as a source of fast-absorbed proteins in the diet of athletes. What’s more, the poor form of carbohydrates and fats and additional substances makes it possible to use the isolate as a source of low-calorie meal with numerous nutritional values. The reduced content of sweeteners is an additional plus for people during weight loss and reduction. An additional advantage is the delicate taste of nutrients and easier digestion, which is a great benefit for people with stomach problems.
Symptoms of abnormal supplementation, which most often results with incorrect application of the preparation can be
– stomach pain,
– stomach cramps,
Too long supplementation and excessive protein supply may lead to a load on the kidneys and liver. The result of these disorders are, among others, heart disease, hypertension and digestive problems.
How to use whey protein isolate?
We use whey protein isolates at a given time. The suggested time to use this preparation is the moment both before and immediately after intense physical activity. It is conditioned by a very fast absorption time, which leads to an increase in the effectiveness of the preparation. This prevents not only catabolic reactions, but also allows the use of high-quality protein as well as exogenous amino acids.
Whey protein hydrolyzate and whey protein isolate – verdict
The verdict in the duel of these two protein preparations is very difficult due to the numerous similarities between the two supplements. Hydrolyzates are recommended to people for whom the costs of supplementation do not play a role, and are also found at a very restrictive reduction. In addition, they can be recommended to anyone who cares about the product with fast digestion time, very easy absorption and all those who will not be bothered by the bitter taste of the conditioner.
Protein isolates are a very good alternative to the hydrolyzate which is absent in supplementation. The lower cost is, of course, associated with a lower content of proteins themselves and a higher level of carbohydrates and fats. On the other hand, these differences are not as noticeable in practice, and the solubility itself is at a comparably high level as in the case of hydrolyzed nutrients. If you want to save money on other nutrients, we recommend buying an isolate during your next purchase.